nitin@phonefitnesstrainer.com.
Best regards
Nitin Chhoda
http://www.best-weight-loss-programs.net
Heart Healthy Diet
Chances are that someone you know has been a victim of
heart disease or high blood pressure, and the frightening
part is that it is one of the top 3 causes of death in the
country. In fact, my father died due to a sudden, massive
heart attack. Diet plays a major role in the development
(and treatment) of heart problems. There are several things
we can do to improve heart health.
For example, did you know that eating more garlic (in raw
or cooked forms) is associated with a lower incidence of
heart disease, owing to its anti-oxidant properties? Onions
also have a similar effect. Munching on small amounts ( 1
to 2 oz. ) of nuts such as peanuts, almonds, and walnuts is
extremely beneficial for the heart. These are rich in fiber
and mono-unsaturated fats (the good type).
The health of your heart is a gift that's yours for the
taking. It's time for a change of heart. Let's take a look
at the do's and don'ts for a healthy heart.
Some diets are bad for your heart. A high sugar, low fiber
diet. (pizzas, breads, rice, pasta) A high sodium to
potassium ratio. (salted foods, low intake of fresh fruits
and vegetables) A diet low in calcium and magnesium. (low
intake of dairy products) A diet high in saturated fats and
low in essential fats. (high intake of fast foods and red
meats, low intake of fish and nuts) Each of these can be
corrected in part, by a simple nutrition plan, which is
outlined below.
Choosing the right kind of carbohydrates is important. Ask
yourself if you find it difficult to get by without the
following foods - Cakes, candies, chocolates, cookies, etc.
If you do, then it is time to cut down slowly. Eat more
whole-wheat cereals, bran, oats, oranges, tomatoes,
sprouts, mushrooms, cabbage, cauliflower, and lettuce. Make
a fresh bowl of soup each day with these vegetables. Eat
lean meats, chicken and fish regularly. Soda is a big
culprit in obesity and heart disease. Just try and
substitute it with plain old water!
The importance of minerals cannot be overlooked. A lack of
calcium, magnesium, and potassium can increase blood
pressure. Decrease the intake of sodium, and substitute
regular salt with sea salt, which contains an abundance of
minerals. Magnesium is strongly correlated with heart
health. Non-fat milk, fish and yogurt are great ways to get
extra calcium, without the saturated fat. If you take
calcium supplements, ask your doctor if you can take a
magnesium supplement as well.
Fat plays an important role in heart health, more
specifically the type of fat. While we all know the
long-term benefits of low fat eating, few realize the
immediate repercussions of high fat foods. For example,
eating a single high fat meal on Sunday night can increase
your risk of having a heart attack on Monday morning!!
In a nutshell, the following foods / factors can prevent
heart disease: seafood (omega 3' fats) and olive oil. Nuts
like walnuts, almonds (omega 3's and magnesium). Fruits,
vegetables. (Anti-oxidants). Grains, legumes. Garlic and
onions.
As always, try and minimize stress and avoid smoking. Check
your blood pressure and cholesterol levels regularly. Don't
forget your annual physical!
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full-color exercise routines, diet plans and grocery lists,
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